Strength:-
3 x max strict hspu (scale to box / bench / inverted or regular push ups)

Metcon:-
50 over the weight ski jumps
50 renegade rows / ring rows
50 KB swings
50 walking goblet lunge
50 sit ups
50 push press
50 good mornings
50 squat thrusts
50 double unders

RX 28/ 30kg and 2×22.5/15kg